My Misophonia Hacks
Hate the sound of other people chewing? Maybe the sound of a fork on a plate grinds your gears? Or the smacking of lips makes you want to crawl out of your skin? You might have misophonia! This is one of my favorite topics to discuss and help folks with because I have it too, so I empathize with the frustration and discomfort that can come with this disorder, and others not understanding it.
According to the Cleveland Clinic, misophonia is “a disorder where you have a decreased tolerance to specific sounds and things you can sense related to them,” which generally triggers a fight-or-flight response. If you have misphonia, you know that not only is this disorder simply annoying to have, it can affect your mental health in negative ways: isolation, stress, anxiety, and panic. Unfortunately, there’s no cure for misophonia, but there are some skills and hacks that make it easier to cope and manage. Here are the tips I’ve found most effective:
Give yourself grace. Misophonia is not a choice, a quirk, or something easy to overcome. It’s a real neurodivergent disorder. Reminding yourself that you’re doing all you can to cope can help reduce the stress that comes with it.
Share your experience. When the trigger is not occurring, be honest with friends and family about misophonia to increase understanding. Script to use: I have misophonia, an auditory disorder that makes me sensitive to certain noises. If I remove myself from a situation, please don’t take offense, it has nothing to do with you.
When the trigger is occurring, if you are comfortable and the situation is right, gently request the person stop eating for a few moments. For example, when I was in a meeting with trusted teammates, I script I would follow may look like: Hey [name] do you mind if we hold on snacking until this meeting is over? I have a really difficult time concentrating due to my auditory disorder. I really really appreciate your understanding!
Breathing techniques and progressive muscle relaxation. If you can’t remove yourself, focus on deep breaths and releasing the tension in your muscles starting at your toes and moving your way up.
Use noise cancelling ear buds or headphones. Don’t feel ashamed to block it all out! Loops ear plugs , Air Pods, over-the-year headphones, are all popular ways to cancel out noise. I always have a pair ready when I travel, and am going to start trying Loops for movie theaters where I want to hear the movie, but not the popcorn.
Put on background noise. Soft, ambient music during mealtimes can help divert your attention from triggers.
Stay on top of stress. Avoid too much caffeine, hangovers, or exhaustion — this can all increase misophonia symptoms. If you know you’re going to be in a stressful situation, come in with a plan to help cope. If you a person with a menstrual cycle, plan on having some quiet days at home around your period to keep symptoms low.
Want to meet with a therapist for misophonia? I have openings! Email molly@sonabh.com.